Capacity Workout

• 4 minute/8 Round Tabata on Assault Bike

Weightlifting Workout

• Snatch – 5×2/70% | Work at 70% of your 1RM Snatch. Target 5-10 lb increases week to week.
• Clean + 2 Jerks – 4×1+2/70% | Work at 70% of your 1RM Clean and Jerk. Target 5-10 lb increases week to week.
• Back Squat + Good Morning – 5×3+6 | Work at 50% 1RM Back Squat for Squat and 60% 1RM Snatch for Good Morning.
• Pull Up + YTW’s – 3×10+8 | Complete as a Superset
• Barbell Roll Out + Med Ball Sit Ups + Planks – 2×10+10+1:00.00 | Complete as a Superset

Mobility

• Follow a structured mobility program.